Summer Cutting Advice

[goaltender28]

So your telling me at that calorie intake and eating clean I will gain mostly fat, and not quality muscle? If you truly believe this then what calorie range are you suggesting I be in? And you intake that many calories while bulking, is that on or off gear?

 

[LetsGrow]

If I missed it sorry but a big question I don't feel that has been addressed is what your training program is looking like. At 4200 calories a day to cut and having issues with weight it makes me think you could be over training. I'm 6'6" and 230-235lbs and consume 3200-3500 calories to cut and UNHCR a pretty quick metabolism and do my fasted morning cardio and it's a decent program for me and that's about 80lbs heavier. I do know, from personal experience, that if you are over training even with a higher calorie diet you are going to have issues.

Can you post up what your training split is looking like with how many reps and sets you are doing? This might be the key to your issue.

 

[insanityapproved]

So your telling me at that calorie intake and eating clean I will gain mostly fat, and not quality muscle? If you truly believe this then what calorie range are you suggesting I be in? And you intake that many calories while bulking, is that on or off gear?

eating clean does not have anything to with anything. It's calories in vs. calories out.

4200 calories per day at your weight is like what a marathon runner would need lol.
I've seen guys about your stats gain weight easily at 2500kcal per day.

 

[goaltender28]

5 day split, weekends off

mon/wed/fri

squats- 3rx4s- your body weight x1.5
bench- 3rx4s- 95% intensity
incline- 3rx3s- 95% intensity
hang cleans- 3rx4s- 95% intensity
press jerks- 3rx3s- 95% intensity
pull downs- 3rx2s- 95% intensity
pull ups- 12rx3s- body weight + 10lbs
leg extension- 20rx2s- body weight
leg curls- 20rx2s- body weight
dips- failurex2s- body weight + 10lbs(if possible)
pushdowns- 20rx2s
bb curls- 20rx2s



tues/thurs

2x 20yds kneees tuck jumps
2x 20yds bounding
2x 20yds butt kicks
2x two in two out on agility ladder
2x lateral sprints five steps

sprints- 2x 40yds 80%
2x 40yds 100%
2x 60yds 100%
2x 80yds 100%

 

[LetsGrow]

5 day split, weekends off

mon/wed/fri

squats- 3rx4s- your body weight x1.5
bench- 3rx4s- 95% intensity
incline- 3rx3s- 95% intensity
hang cleans- 3rx4s- 95% intensity
press jerks- 3rx3s- 95% intensity
pull downs- 3rx2s- 95% intensity
pull ups- 12rx3s- body weight + 10lbs
leg extension- 20rx2s- body weight
leg curls- 20rx2s- body weight
dips- failurex2s- body weight + 10lbs(if possible)
pushdowns- 20rx2s
bb curls- 20rx2s



tues/thurs

2x 20yds kneees tuck jumps
2x 20yds bounding
2x 20yds butt kicks
2x two in two out on agility ladder
2x lateral sprints five steps

sprints- 2x 40yds 80%
2x 40yds 100%
2x 60yds 100%
2x 80yds 100%

I think you are overworking your muscles, which is going to result in catabolism, so even though your working your muscles a lot and eating a lot, your body is going to be using muscle mass for a source of energy and the calories you are ingesting are helping to keep your muscles in a stable state and the other calories, although may be good, are going to end up getting stored as fat.

You may want to look into a more traditional split setup and if your goal is to cut there are certain things you can do between sets (like jumping rope for 30 seconds to a minute) that will really help take the fat off. Add in some fasted cardio in the am and/or a hiit style training after your workout or at some point during the day will help (cardio 2x a day may seem excessive but will make a good dent in any fat you are trying to lose). By making these few changes you should see a good change in your body composition. Your weight should do up and your bf should go down.

Now you can do the typical split with:
Mon - chest
Tues - back
Wed - legs
Thurs - shoulders
Fri - arms
Weekends off.

Or you can mix it up a bit, just make sure that you are giving your push muscles around 48+ hours before working them again (I.e. if you do chest on Monday you shouldnt do shoulders until Thursday earliest because you are using delts as a secondary muscle group when doing chest). for larger muscle groups like back or chest you can do up to around 16 total sets, legs up to 20 and smaller groups like arms or shoulders around 12-14.

Give some of these changes a go and see how you do. You can still do your sprints as your cardio, my friend does them a lot (former football player) and swears by it and def helps keep lean.

Let me know what you think, but it definitely seems like you are over training.

 

[goaltender28]

Ill give those things a whirl, I especially like the jump rope in between sets. Ill tweak the worksouts and repost and you can tell me what you think

 

[goaltender28]

Monday - Quads / Hamstrings reps per set 20 -15 -10-8-6
lunges – 4 sets
Squats wide - 4 sets
Leg Press narrow- Full Range! – 4 sets
Stiff Leg Dead Lifts- 4 sets
Lying Hamstring Curls – 2 warm ups and 1 giant drop set minimum 7 drops 2 plates each time



tue- Back/ reps per set 20 -15 -10 -8 -6
wide chins – 5 sets
seated v handle row– 4 sets
db rows – 4 sets
close pulldowns – 4 sets
deadlifts-4 sets



wed- Delts /reps per set 20 -15 -10 -8 -6
Lateral raises seated – 4 sets
Standing bb overgead Press – 5 sets
Upright Rows – 4 sets
Rear Delt Flies – 4 sets
6 sets shrugs 3 bb 3 db



thur - Biceps / reps per set -20 -15 -10 -8 -6
Triceps / reps per set - 20 -15 -10 -8 -6
Alternate Dumbbell Curls – 4 sets
Preacher Curls – 4 sets
One hand hammer curls cable -4 sets
One hand Push Downs – 4 sets
Cable kick backs – 4 sets
Skull crushers decline with cambered bar – 4 sets



Friday- chest / plyos/ – reps per set 20 -15 -10 -8 -6

Incline fly – 5 sets
Incline Bench db – 4 sets
Flat bench – 4 sets
Box jumps 5/5
Squat hops 5/5
Split lunges 5/5

 

[LetsGrow]

I would shift Friday to Tuesday and bump everything down a day. Doing chest after tris and your not going to be able to give chest 100%. Also pull back 1 set off each exercise as you are really pushing the limits with the volume mostly because you are doing some high rep work so just to make sure you are not over using the muscle just pull one set off each exercise and you should be good. Remember with muses like bis and tris they are really getting worked twice a week anyway from chest and back day so you really need to watch the volume.

 

[goaltender28]

Alright cool man I appreciate the input ill give it a go and let you know know how it turns out for me

 

[LetsGrow]

Sounds good.